Pot sticker

Appetizer

Item Rating: 66/100

1 serving (37 grams) contains 70 calories, 3.0 grams of protein, 3.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (237.2g)

Calories		448.7
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		32.1 mg	10%
Sodium		1282.1 mg	55%
Total Carbohydrates		51.3 g	18%
	Dietary Fiber	3.2 g	11%
	Sugars	6.4 g
protein		19.2 g	38%
Vitamin D		0 mcg	0%
Calcium		64.1 mg	4%
Iron		3.2 mg	17%
Potassium		320.5 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 172 cal (38.0%)

Protein: 76 cal (16.9%)

Carbs: 205 cal (45.1%)

About Pot sticker

Pot stickers, also known as dumplings, are a type of Chinese dumpling consisting of a thin dough wrapper filled with a mix of meats (commonly pork or chicken) and vegetables like cabbage, scallions, and ginger. They are typically pan-fried on one side for a crispy texture and then steamed to cook through. Pot stickers are popular in East Asian cuisine and have gained international appeal. Nutritionally, their profile depends on the filling and cooking method, but they generally provide a moderate amount of protein, carbohydrates, and fat. For example, a standard pork pot sticker contains about 80-100 calories, 4-5g of protein, 2-3g of fat, and 8-10g of carbohydrates per piece. They also provide small amounts of vitamins and minerals, such as iron, vitamin A, and folate from their vegetable fillings.

Health Benefits

• Provides protein for muscle repair and maintenance (approximately 4-5g of protein per pot sticker depending on filling).
• Contains small amounts of iron, which supports oxygen transport in the blood, particularly from meat-based fillings.
• Vegetable fillings like cabbage and scallions contribute dietary fiber and vitamin C, which supports immune health and digestion.

Dietary Considerations

Allergens: Contains gluten (from wheat in the wrapper), soy (common in sauces), shellfish (if used in filling), sesame (in fillings or toppings)

Suitable for: Omnivorous diets, high-protein diets (when prepared with lean protein)

Not suitable for: Gluten-free diets, vegetarian or vegan diets (if made with meat-based fillings), low-sodium diets (due to sauces and seasonings)

Selection and Storage

Uncooked pot stickers should be stored in the freezer and cooked directly from frozen to prevent the wrappers from becoming sticky. Cooked pot stickers can be refrigerated in an airtight container for up to 3 days and reheated by steaming or microwaving.

Common Questions About Pot sticker Nutrition

Are pot stickers high in protein?

Pot stickers typically contain 6-8 grams of protein per 4-piece serving, largely depending on the filling (e.g., pork, chicken, or vegetable). They are not considered a high-protein food but do contribute to your daily intake, especially when meat-based. Vegetable pot stickers usually have slightly less protein.

Can I eat pot stickers on a keto or low-carb diet?

Pot stickers are generally not suitable for a keto or low-carb diet. A 4-piece serving contains about 20-30 grams of carbohydrates due to the dough wrapper and sometimes added sugars in the filling or dipping sauce. If you're on a low-carb diet, consider making them with a low-carb wrapper or eating the filling only.

Are there any health concerns with eating pot stickers?

While pot stickers can be a flavorful treat, they are often high in sodium, with a 4-piece serving containing 500-800 mg of sodium. Excess sodium intake can be a concern for those monitoring their blood pressure. Additionally, fried pot stickers can be higher in fats and calories compared to steamed versions, so moderation is key.

What is the recommended serving size for pot stickers?

A standard serving size for pot stickers is typically 4-6 pieces, which contains roughly 200-300 calories when steamed and more if fried. Pair them with vegetables or a side salad to create a more balanced meal and reduce the temptation to overeat.

How do pot stickers compare to other dumplings like wontons or gyoza?

Pot stickers are similar to gyoza but tend to have a thicker dough and are pan-fried on one side for a crispy texture. Wontons, on the other hand, are usually boiled or fried and have thinner wrappers. Pot stickers generally contain more calories and carbs per serving due to the thicker dough, while wontons and gyoza may be lighter but vary depending on preparation.

Data Sources & Scientific References